Welcome to the Marathon Experience’s training plan! Hopefully you will find what you are looking for and if you have any question or need information about the training plan, don’t hesitate to contact me via email, Facebook, Instagram or Strava.
First, I would like to say that almost all training plan I have seen online are good. The important thing about the training plan is that it will make you train at least 3 times a week and sometimes even 4 or 5. Of course if you are training for your 50th marathon, my plan will seem trivial and probably not the most accurate for you. But if you are just starting your journey as a marathoner, let’s dive in!
What is the speed you want to run your Marathon at?
I want to enable everyone to follow this plan with only a smartphone and not a very fancy monitoring equipment. That is why training are based on distance, time and therefore speed but not on heartbeat monitoring. People might complain about not taking heartbeat into account, but I want my plan to be simple and enable the maximum people to follow it. Therefore, to follow this plan you will have to run at different speeds. Sometime a training will be steady all along at the same speed, but some trainings will train your capability to change pace and push yourself beyond the speed you are aiming to run your Marathon at.
the most important one. Define the time you want to achieve and then you have your marathon speed.
this will be the speed that you will run at to recover between two hard fractioned fast runs so take something around 15% less than your marathon speed. You should be able to talk to someone while running at this speed.
around 10% faster than your marathon speed. You will use this speed to fasten a little bit your endurance training when you will be starting at marathon speed and push yourself to accelerate a little bit. This is to create a reflex that when you are going through a hard time at the kilometer 30 or 35 in your marathon you are able to accelerate and go beyond this hard cap.
around 20% faster than your marathon speed. You will be using this speed for all your high intensity fractioned training.
As a example, let’s say you want to run your Marathon in 4 hours. Then your speed will be the following:
Marathon speed: 10.6 km/h (6.6 miles/h) so a pace of: 5min41sec per km (9min10sec per mile)
Low speed: 9.8 km/h (5.7 miles/h) so a pace of: 6min32sec per km (10min33sec per mile)
Medium speed: 11.7 km/h (7.3 miles/h) so a pace of: 5min07sec per km (8min15sec per mile)
High speed: 13.2 km/h (8.19 miles/h) so a pace of: 4min33sec per km (7min20sec per mile)
What are the different types of training you will do?
“40min with 15 sprints of 20sec each followed by 20sec walking”
For this type of training, you should train for 40min in total, you are free to start the sprints whenever you want. Try to use the 10 first minutes to warm up then sprints and then use the rest of the time to relax your legs with slow pace. Sprints are faster than high speed, just do the maximum you can do.
High intensity fractioned
“3min at high speed followed by 1min30 at low speed. Then repeat with: 2min/1min15 then 1min/1min then 2min/1min15 then 3min/1min30”
As you have probably understood, each pair of timing reflect: “time at high speed”/”time at low speed”. You can still take 10min of warming up before and 5min of low speed after to cool down.
High intensity segment
“1h10min total with 6 x 1km at high speed each followed by 3min of slow speed”
You have 1h10min in total to perform this training and you are free to start the runs at high speed when you want, just keep the high speed and low speed pace and intervals. These trainings are hard because usually they are long, especially in the weeks 11 and 12. Good luck!
“10K best performance”
For this training ideally you could register to a race and try to do the best time you can. It could be hard sometimes to find a convenient race this specific week, so you just do your best to perform like if this training was a race.
Running a marathon is an extremely difficult task, and therefore, training for one is hard too. But imagine a future where you can say to your family, friends and colleagues: “Hey I have run a Marathon”. How good would that be? On its own the training program is an achievement! No worries if you miss one training because you had a really busy week. Do your best and you will be proud of what you have achieved. You will learn a lot about yourself and your body.